Pasta Salad with Pesto, Arugula, and Cherry Tomatoes

🌿 MY BALANCE CLUB | WEEKEND RECIPE

🥗 Pasta salad with pesto and arugula

Girls, today I'm going to share a delicious recipe for you to try this weekend! 💚

This recipe is wonderful and easy to make for the weekend.

I know we're in a confusing season with this El Niño. But on warmer days, our bodies may naturally crave lighter, fresher meals that provide energy without that heavy feeling after eating.

And since it's "hot" here in Brazil, I thought it was perfect to share with you!

The recipe combines vegetables, plant-based proteins, fiber, and healthy fats.

I will explain the benefits she highlights and also suggest an adaptation using ingredients that are more readily available in Brazil.

✨ WHY IS THIS COMBINATION SO INTERESTING?

🌱 BASIL — FRESHNESS AND ANTIOXIDANTS

Basil is one of her favorite herbs for summer.

In Ayurvedic tradition, it is associated with the balance of Pitta , the fire energy, related to heat and intensity.

She also highlights the antioxidant compounds in basil and their relationship to well-being and immune health.

From a nutritional standpoint, these plant compounds are interesting, although we cannot claim that a serving of basil treats inflammation or detoxifies the body.

🥬 ARUGULA — DIGESTION AND NUTRIENTS

I appreciate the slightly bitter taste of arugula.

In Ayurveda, bitter flavors are traditionally associated with balancing Pitta and stimulating Agni , the digestive fire.

I like to associate arugula with liver health and digestion.

Nutritionally, arugula provides vitamin K, folate, and antioxidant plant compounds.

It's a great way to add leafy greens and variety to your diet!

🥜 PINOLI — HEALTHY FATS AND SKIN

In the original recipe, I used pine nuts , known in Brazil as pinoli .

They are small seeds with a delicate, buttery flavor, rich in unsaturated fats.

What I like is that they are especially rich in vitamin E and zinc, nutrients involved in protecting cells and maintaining healthy skin.

Vitamin E has antioxidant properties, while zinc is involved in wound healing and protein synthesis.

Pine nuts can be found in specialty stores, such as Vita Sol in SJC, but they tend to be more expensive.

✨ MY BRAZILIAN ADAPTATION

Let's replace the pine nuts with a combination of:

🥜 CASHEW NUTS + PUMPKIN SEEDS! 🎃

Why?

Cashew nuts: • Contain unsaturated fats, important for cardiovascular health. • Provide magnesium, which is involved in muscle and nerve function. • Are a source of copper, an important mineral for connective tissue and energy production. • Contain approximately 5g of protein per 30g serving.

Pumpkin seeds: • They are an excellent plant-based source of magnesium, zinc, and iron. • Zinc contributes to the normal functioning of the immune system and to healthy skin. • Magnesium participates in hundreds of metabolic reactions, including processes related to muscle function. • Iron is important for transporting oxygen in the body. • Depending on the variety, 30g of shelled seeds provide approximately 8 to 9g of protein!

In other words, we don't need to use an expensive ingredient to achieve a nutritious combination!

The seeds don't have exactly the same composition as pine nuts, but they offer similar benefits and some nutrients in even greater quantities.

🍝 Lentil or Quinoa Pasta — Protein and Fiber

I prefer to use gluten-free pasta made with lentils, quinoa, or brown rice.

Lentil and quinoa versions can provide more protein, iron, and fiber than some conventional pastas.

Fiber helps with bowel function and can contribute to a more gradual absorption of carbohydrates.

The combination of fiber, protein, and fat can also promote satiety.

But you can use the pasta you already have at home!

The important thing is to create a balanced and enjoyable meal.

🥗 LET'S GET TO THE RECIPE!

Ingredients:

• 340 g of fusilli (spiral) or farfalle pasta

• 340 g of cherry tomatoes, halved

• 2 tablespoons of unsalted cashew nuts (or pine nuts)

• 2 tablespoons of shelled, unsalted pumpkin seeds

• 1/3 cup of rinsed capers

• 2 cups of fresh basil leaves

• 1/3 cup extra virgin olive oil

• 2 generous handfuls of arugula

• 2 tablespoons of lemon juice

• Salt and pepper to taste

👩🍳 PREPARATION METHOD

1. Cook the pasta according to package directions, until firm. Drain, rinse in cold water, and set aside.

2. Cut the cherry tomatoes in half and place them in a large bowl.

3. To prepare the pesto, place the cashews, pumpkin seeds, capers, basil, and lemon juice in a food processor.

4. Beat until you obtain a grainy mixture. Add the olive oil, salt, and black pepper and beat again.

5. Mix the pesto with the tomatoes, add the arugula, and finally, the pasta.

6. Adjust the seasonings and serve!

🌿 A GLIMPSE INTO AYURVEDA

It's important to respect the seasons when it comes to food.

In Ayurveda, summer is associated with an increase in Pitta , which is linked to the fire element.

Therefore, fresh foods, aromatic herbs, and light preparations are traditionally valued at this time of year.

This is a perspective from Ayurvedic wisdom, which we can integrate into mindful eating without confusing it with a medical recommendation.

🤍 MY REFLECTION AS A HEALTH COACH

A nutritious diet doesn't have to be complicated, restrictive, or expensive.

Sometimes, the transformation begins simply when we learn to combine ingredients better and include more variety in our dishes.

And I also want you to pay attention to how you feel after eating .

Did the meal provide satiety? Pleasure? Digestive comfort? Energy?

This observation is part of developing a more conscious relationship with food.

✨ WEEKEND CHALLENGE

Whoever tries this recipe, take a picture and tag me on Instagram @paollayaelli or share it here in the group!

I'm really looking forward to seeing your adaptations! 🥗💚

Source and inspiration: Solluna — Gluten-Free Summer Pasta Salad .

Adaptation with cashew nuts and pumpkin seeds: My Balance Club | Paollà Yáelli.